The average person passes gas 14 times a day, according to National Digestive Diseases Information Clearinghouse, a division of the National Institute of Health. However, if you've been eating foods that give you gas, you may be experiencing flatulence a lot more often. Gas and bloating aren't just embarrassing, but can also be painful. Fortunately, if you know what foods cause gas, you can take steps to deal with the problem.
Beans
Beans are notorious for causing gas. This is unfortunate, since, according to Selene Yeager's "The Doctor's Book of Food Remedies," beans provide protein and fiber and may even help lower cholesterol. In "The Doctor's Book of Food Remedies," Joe Hughes, Ph.D., assistant professor of food and nutrition science at California State University in San Jose, recommends adding beans to your diet slowly. Dr. Hughes says if you eat beans with one meal per week for a month and then increase the frequency to twice a month and continue slowly building up, your digestive system will adapt. There are also enzyme-based products available at most supermarkets that can help prevent gas.
Milk and Other Dairy Products
If you suffer from gas after eating dairy, you are most likely lactose-intolerant, according to TeensHealth. Lactose intolerance happens when your body does not produce enough lactaze enzyme to break down lactose, a sugar found in milk, into easily-digestible sucrose and galactose. Instead, bacteria in your gut attack and break down the lactose, producing large amounts of gas. Fortunately, many people can eat dairy without discomfort by taking lactaze enzyme tablets.
Some Fruits and Vegetables
Not everyone reacts to certain foods the same way, according to the NDDIC. Some individuals get gas when they eat vegetables such as broccoli, cabbage or onions. Also, the fructose in honey and fruit can also cause gas. The NDDIC recommends keeping track of what you eat so you can avoid foods that produce severe gas.
Sugar-Free Gum and Candies
A frequently overlooked cause of gas is sugar-free gum and candies. According to Selene Yeager, author of "The Doctors Book of Food Remedies," these items often contain the artificial sweeteners sorbitol, xylitol or mannitol, which are not easily digestible. These sweeteners also have a laxative effect. If you can't figure out what is causing your gas problems, try changing gum or candy brands for a few days to see if it helps.
References
- National Digestive Diseases Information Clearinghouse: Gas in the Digestive Tract
- "The Doctors Book of Food Remedies"; Selene Yeager; 2006
- TeensHealth: Lactose Intolerance
- National Digestive Diseases Information Clearinghouse: What Do I Need to Know About Gas?
